Awesome job everyone on all the PR Deadlifts today!
1 RM Dead (30x0)
then...
Scapular Strength Test
External Rotation, Powell Raise & Trap 3 Raise
Max reps per arm (3010)
7.5/2.5
This marks the second assessment for the 8 weeks of programming we are currently in. If you can make it today please do. We will do last Monday's assessment and this assessment again at the end of the programming series.
On Ramp
7 Rounds:
3 Thrusters
5 DU's
10 KB Snatches Dead Lift Weights:
Wade: 435#
Adam: 425# PR
Kyle: 425# PR
Marc: 400# PR
Smith: 385#
Mac: 375# PR
Richard: 345#
DTron: 375#
JZ: 275#
Justin: 255#
Tara 243# PR
Lorie: 225# PR
Corene: 213# PR
Jen B: 207#
Dani: 189#
Maria: 165#
Stacy: 165# PR
Jarah: 155# PR
Betsy: 135#
Heather: 113#
Laurie: 105# X 5
(Fran): 53# Press
ON RAMP:
Carrie: 8:27
Marshall: 10:41
(Eileen): 8:32
9 comments:
okay so let me get this straight, you did away with the weekly hero WODs but we can do a scapular strength test?! WTF
I will be doing my Fran progression at 6 pm if anyone is interested in doing CrossFit
There is a focus for the next 8 weeks in the programing one of which is scapular strength! So yes its going to be a good idea to test ourselves now and then again in 8 weeks.
You could do the same with Fran or Danny if it fit with your programming.
I <3 scapular strength!!
Hoping to hit BW OHS and 2xBW DL by end of the 8 wks!
Dean-o, I'll do Rx'd Fran with you when you get to it!
Ok so this is wierd... I got a PR on the OHS and the deadlift and they utilized the tempo method!
Dean, I have looked at some down right bad ass crossfitters webpages and notice that they do not do the hero wods on a regular basis. Most people cannot go balls out and end up pacing themselves on the hero wods. The girl name wods are also to be used as benchmarks. So By doing Fran for example at the beginning of this cycle and then doing it again at the end of this 8 week cycle, that would be a good way to see if your wods have been benefical during this designated period.
Adam,
I hear you I really want something difficult and measurable more than anything else (i.e. Benchmarks, the girls, hero WODs, etc.)
That said, I have to admit my response was a little extreme. I should know better than to send a response at 4am... my filter was down and my panties were in a bundle.
Corene you rock! Thanks for sacrificing the deads to help us out. Let me know if I can help you out.
its all good Dean. I love ya!
Stacy . . . it was fun working with you guys, and I did get to do my deads during the next class! Thanks!
My bad. The deadlift was not a PR for me.
LoriE - Will you change it please? ;)
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